Pacing for distance running

In a distance run, pace is important. Pace, or the number of minutes it takes to run one mile or kilometer, can influence how fast you complete the run. For example, you might want to slow your pace down at the start of the run for the first few miles.

This may help you conserve energy to run the last miles strong. Elite runners may keep a more conservative pace at the beginning of an event, picking up speed toward the end.

To figure out your average mile pace, try out this fitness test: Map out one mile on a flat surface near your home, or complete the run on a track in your area.

Warm up for 5 to 10 minutes. Time yourself as you run one mile. Plan to go at a pace where you push yourself but don’t run at full speed.

You can use this mile time as a speed goal for your training. As you build up speed and endurance, return to the one-mile loop every few weeks and repeat the timed mile.